Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 10.08.21
WOD AMRAP in 14 minutes 5 deadlifts, 225/155 10 DB push press, 45/30 5 deadlifts 15 wall ball shots AWOD max partner med ball sit ups in 90 seconds
CrossFit WOD 10.07.21
WOD 200m run 25 toes to bar 25 plate push ups, 45/25 1 lap OH plate carry 50 burpees on plate 50 DU’s 1 lap OH plate carry 25 toes to bar 25 plate push ups 200 run AWOD tabata weighted plank hold
CrossFit WOD 10.06.21
WOD 3 rounds row 500m 3x 5 DB deadlift, 45/30 5 DB hang squat clean thrusters 5 pull ups AWOD tabata hollow rocks/superman mash up
CrossFit WOD 10.05.21
STRENGTH back squat 5 x 3 WOD AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 DB walking lunges, 45/30 AWOD 30 Russian twists
CrossFit WOD 10.04.21
STRENGTH push press 5 x 3 WOD 400m med ball carry, 20,14 then, 21-15-9 med ball cleans med ball sit ups then, 200m med ball carry AWOD 30 GHD hip extensions
CrossFit WODs Oct 4-8
Monday, Oct 4 STRENGTH push press 5 x 3 WOD 400m med ball carry, 20,14 then, 21-15-9 med ball cleans med ball sit ups then, 200m med ball carry Tuesday, Oct 5 STRENGTH back squat 5 x 3 WOD AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 DB walking lunges, […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 10.01.21
STRENGTH/WODEMOM for 20 minutes (rotate to a different station each minute)a) 5 chest to bar pull upsb) 5 power cleans, 75-85%c) 5 ring dipsd) 20 sec assault bike, cal. AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.30.21
WOD5 x 2 minute rounds, 1 minute rest between rounds20 DU’s, max reps wall ball shots, 20/1420 DU’s, max reps slam balls, 30/2020 DU’s, max reps DB push press, 45/3020 DU’s, max reps KB SDHP, 55/4020 DU’s, max reps DB bench press, 45/30 AWODmax toes to bar in 90 seconds